Training Log Archive: CanadianIn the 7 days ending May 10, 2015:
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Sunday May 10, 2015 #
12 PM
Running warm up/down 18:23 [1] 2.75 km (6:41 / km) +49m 6:08 / km
Orienteering 57:27 [3] 7.36 km (7:48 / km) +108m 7:16 / km
This was intended to be a race simulation training at Mt. Laurie with Damian. I set a 6.3 km middle distance course (that's roughly what WOC will be) through the crazy technical stuff. The course was good but the woods were quite scrappy and slow so not nearly as relevant for WOC as I had hoped which will be mostly very fast.
Very difficult on the poorly drafted old map with no flags in the woods. Had trouble reading and interpreting the map fast enough and didn't do my bearings properly (picking points in the distance and rechecking my bearing periodically) so drifted off in a number of spots. Once again I show that I'm not good about adjusting to rough terrain though I do think I'm getting better.
Very difficult on the poorly drafted old map with no flags in the woods. Had trouble reading and interpreting the map fast enough and didn't do my bearings properly (picking points in the distance and rechecking my bearing periodically) so drifted off in a number of spots. Once again I show that I'm not good about adjusting to rough terrain though I do think I'm getting better.
4 PM
Orienteering 1:23:52 [1] 8.36 km (10:02 / km) +56m 9:43 / km
Afternoon training at Bow Valley. Poor performance by both Damian and I. It's difficult when it's so technical, the visibility is low (in this case both vegetation and steep hills and valleys that you can see across) and the vegetation pushes you around. Very hard to get much flow. Getting to a runnable route is important and then using the compass between features especially when going off the side of a ridge is key.
Saturday May 9, 2015 #
6 PM
Orienteering 1:15:00 [1]
Really nice area and a super fun multi-technique course Raphael set when he was in Calgary last year. Had good technical focus and was using my compass well, looking up and picking features. Contour shapes were a little funny in some spots - everything was there but the shapes weren't 100% right.
Michael and Damian were there as well.
Michael and Damian were there as well.
Friday May 8, 2015 #
Note
Just added commentary to my West Point races for anyone that might be interested.
5 PM
Orienteering (Coaching) 1:20:00 [0]
Shadowing Emma S. Lots of good discussion about how have a plan and look up for features well in advance.
Thursday May 7, 2015 #
2 PM
Running 35:00 [1] 3.4 km (10:18 / km) +20m 10:00 / km
With the Sogo 2:00 program leading a warmup and then two sessions of speed work.
7 PM
Orienteering 38:37 [1] 5.78 km (6:41 / km) +42m 6:27 / km
Led a session for the Calgary group down at Fish Creek in extremely scrappy woods on a questionable map. Training was nonetheless enjoyable. I struggled with concentration though because I couldn't separate the coach in me from the athlete in me. Need to go in with a mindset that when I'm running I'm not coaching and who cares who I see in the woods. First loop was ok (other than learning how the map worked) but on the second loop I would see people and think about how they were doing / what feedback I would give them or generally what I would mention to the group afterwards.
Wednesday May 6, 2015 #
6 PM
Running warm up/down 17:35 [1] 3.15 km (5:34 / km) +11m 5:29 / km
Orienteering intervals 43:38 [4] 7.45 km (5:52 / km) +15m 5:48 / km
Split up the course at the University of Calgary into 10 2 leg intervals. Pushed hard. Relaxed a little too much in the middle but really pushed the last few in particular. Rest was roughly 2/3rd interval time.
Note: 5th interval was slow because of technical difficulty.
| split | km | pace |
| 3:04.8 | 0.82 | 3:46 |
| 1:54.8 | 0.49 | 3:53 |
| 3:04.2 | 0.79 | 3:54 |
| 2:28.0 | 0.63 | 3:54 |
| 3:03.3 | 0.74 | 4:08 |
| 4:25.1 | 1.08 | 4:04 |
| 2:30.2 | 0.65 | 3:50 |
| 2:17.0 | 0.59 | 3:50 |
| 2:25.5 | 0.65 | 3:45 |
| 2:07.3 | 0.54 | 3:58 |
Note: 5th interval was slow because of technical difficulty.
8 PM
Running warm up/down 20:32 [1] 3.02 km (6:48 / km) +4m 6:45 / km
Cool down jog with Tori and then picking up controls.
Tuesday May 5, 2015 #
Stretching 30:00 [0]
Various bits of stretching throughout the day.
5 PM
Running 25:00 [1]
25 minutes of running and strides (intervals for the kids :) ) during two hours of SOGO. Felt really good to run easily and stretch out the legs.
Monday May 4, 2015 #
1 PM
Cycling 42:21 [1] 15.15 km (2:48 / km) +13m 2:47 / km
Super strong wind to content with!
5 PM
Running 34:04 [1] 4.17 km (8:10 / km) +16m 8:01 / km
Coaching stuff.